3-Day Full Body (Beginner)
Minimal equipment — dumbbells and a mat. Sessions take 25–30 minutes.
| Exercise | Sets × Reps | Key Cue |
|---|---|---|
| Goblet squat | 3 × 10 | Chest up, knees track over toes |
| Push-up | 3 × 8–10 | Elbows 45°, full range |
| Dumbbell RDL | 3 × 10 | Hinge at hips, flat back |
| Bent-over row | 3 × 10 | Squeeze shoulder blades |
| Plank | 3 × 25 sec | Hips level, breathe steadily |
| Glute bridge | 3 × 12 | 2-sec squeeze at top |
Rest 60–75 sec between sets. Train Mon/Wed/Fri or similar. Progress by adding reps, then weight.
Cardio: Walk-to-Run Progression
A 4-week protocol for building aerobic fitness. Three sessions per week, 25–30 min each.
| Week | Walk | Jog | Rounds |
|---|---|---|---|
| 1 | 2 min | 1 min | 8 |
| 2 | 90 sec | 90 sec | 8 |
| 3 | 1 min | 2 min | 7 |
| 4 | 1 min | 3 min | 6 |
Daily Mobility (10 min)
- Cat-cow — 10 reps
- Hip 90/90 — 30 sec/side
- World's greatest stretch — 5/side
- Thoracic rotation — 6/side
- Deep squat hold — 45 sec
Progression: Increase one variable (weight, reps or sets) every 2–3 weeks. If progress stalls, take a deload week at reduced effort.
Important: These are general guidelines. Consult a qualified exercise professional before starting, especially with injuries or chronic conditions. Outcomes depend on individual factors.